Glossy hair, radiant skin, and strong nails are more than aesthetic markers-they are reflections of your overall health. While drugstore shelves are lined with products promising miraculous results, the real game-changer lies not on your vanity but in your kitchen. Your diet plays an essential role in nurturing these three areas, offering long-term benefits that no topical product can rival.

You are what you eat" isn't just a funny phrase; it's scientific fact-when it comes to hair, skin, and nails, anyway. A 2019 research review said there are correlations between low levels of micronutrients and ailments like acne, eczema, hair loss, and brittle nails. Among the nutrients deficient in cases of fragile nails, pale skin, and thinning hair are vitamins A, B, C, and E, as well as zinc, iron, and omega-3 fatty acids.

The good news? There are ways to revive those areas naturally by incorporating some specific nutrient-rich foods into your diet.

Hair Health

Hair is made of keratin, a type of protein. Protein intake is crucial to its growth and strength. A deficiency in iron, omega-3s, and biotin will result in dry, brittle strands, even hair loss.

Skin Health

Your skin is your largest organ, and its health is determined by hydration, collagen production, and antioxidant defenses. Nutrients such as vitamin C, omega-3s, and beta-carotene support elasticity, reduce inflammation, and protect against premature aging.

Nail Health

Nails show mineral and vitamin levels in the body. Brittle nails or ridges could be a sign of low levels of iron, zinc, or B vitamins, and a lack of omega-3s can weaken nails and make them more susceptible to breaking.

Foods that can Help Strengthen your Hair, Nail and Skin

1. Seafood

Rich in omega-3 fatty acids, seafood—especially salmon, sardines, and mackerel—help nourish the scalp and diminish inflammation in the skin. Omega-3s play a vital role in supporting the barrier function of the skin and maintaining a glowing, well-hydrated complexion.

Why It Works:

• Reduces redness and irritation
• Supports shiny, strong hair
• Balances omega-6 levels for healthier skin

Alternative: Flaxseed oil is a plant-based, rich source of omega-3s.

2. Sweet Potatoes

Rich in beta-carotene, sweet potatoes are a precursor to vitamin A, which helps the regeneration of cells in the skin and nails. It also prevents dryness and flakiness.

How It Works:

• Boosts collagen production
• Protects against free radicals that lead to aging
• Helps in increasing nail thickness and strength

Also Read: Sleepless Wrinkles To Oily Festive Treats: How Your Skin Suffers During Christmas

3. Dark Leafy Greens

Spinach, kale, and Swiss chard are iron powerhouses, vitamin C powerhouses, and antioxidant powerhouses. These greens fight dull skin, brittle nails, and hair loss resulting from iron deficiency.

Why It Works:

• Increases oxygen flow to hair follicles
• Provides necessary hydration for skin
• Strengthens nails with key minerals

4. Nuts

Almonds, walnuts, and Brazil nuts are loaded with vitamin E, biotin, and zinc, which repair cells and hydrate them. A small handful daily can dramatically improve hair and nail strength.

Why It Works:

• Protects against UV damage
• Prevents hair breakage
• Nourishes dry, brittle nails

5. Kiwi and Citrus fruits

Vitamins C found in kiwis, oranges, and grapefruits enhance the formation of collagen that is the skin structural protein responsible for giving skin firmness and toughness.

Why It Works:

• Smoothens and tightens up the skin
• Wrinkles and drooping decrease
• Splits and breaking off of nails decrease

6. Eggs

Egg is one protein source that offers the production amino acids of keratin and in addition contains biotin that strengthens hair and nails.

Why It Works:

• Prevents brittle, thinning hair
• Thickens nails
• Promotes healthy scalp

7. Muesli and Whole Grains

Whole grains such as oats are a good source of B vitamins and antioxidants that help promote healthy skin and prevent the ridges caused by a deficiency in nutrients.

Why It Works:

• Reduces dry, flaky skin
• Boosts nail growth
• Provides long-lasting energy for cell repair

8. Dark Chocolate (70% or More)

Dark chocolate is full of flavonoids, antioxidants that enhance blood flow and hydration to the skin. Moderation is a must, but adding a square or two daily can work wonders.

Why It Works:

• Protects against sun damage
• Increases elasticity
• Enhances hair shine

Foods to Avoid

Certain foods can derail your progress:

1. Alcohol, which dehydrates the skin
2. Processed foods, which causes inflammation
3. Dietary beverages, which age quickly

No topical product can outshine the benefits of a balanced, nutrient-rich diet. These eight foods added to your meals will enhance your hair, skin, and nails and improve your health as a whole. Beauty is not just about looks; it's feeling good from the inside out.

Ready to make the switch? Head to your local farmer's market and stock up on these natural beauty boosters today.

Hair, Nails, and Skin: Differentiating Cutaneous Manifestations of Micronutrient Deficiency. Nutr Clin Pract. 2019.

Acne Severity and Sleep Quality in Adults. Clocks Sleep. 2019

Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatol Pract Concept. 2017

“Heartbreaks happen to many people, it’s ok” or “You’ll move on, it’s a heartbreak, not the end of the world” and similar phrases as these are ones we have all heard. However, how much truth these sentences hold has been questioned. Many people experience mental health issues after experiencing heartbreak like depressive episodes and anxiety symptoms. However, did you know that heartbreaks can actually affect your heart?

The pain associated with heartbreaks is often thought of as psychological, but it can actually weaken the ability to pump blood effectively. This is a condition known as the broken heart syndrome, or Takotsubo Cardiomyopathy.

According to the Harvard Health Publishing, it is a sudden change in the shape of the heart's left ventricle, which is its primary pumping chamber. This is a concerning issue as it weakens the heart’s ability to effectively circulate blood throughout the body.

The British Heart Foundation explains that some people, like women over 50s are more susceptible to getting this issue. It could also be an issue if you have other mental health issues like anxiety or depression.

Symptoms Mimic A Heart Attack

Harvard explains that most cases of this syndrome occur in the age frames of 58 to 75. 5% of these women thought they were having a heart attack. The symptoms can indeed be very similar to those of a heart attack and may include:

• Sudden, intense chest pain
• A feeling of pressure or heaviness in the chest
• Difficulty breathing
• Heart palpitations (irregular or forceful heartbeat)
• Feeling faint or lightheaded
• Nausea

Can Stress Cause This Issue?

While the precise cause of Takotsubo cardiomyopathy remains under investigation, medical experts believe that a sudden surge of stress hormones, such as cortisol and adrenaline, triggered by intense emotional distress, plays a significant role. The syndrome often occurs following significant emotional events like bereavement, serious illness, or trauma, which is why it's commonly referred to as 'broken heart syndrome'. But that is not the only reason why you may experience this, other causes may include sudden drop in blood pressure, severe pain, asthma attack, intense fear, serious illnesses or surgery, etc.

When doctors are diagnosing this syndrome, they look for things like, no evidence of blockages in the angiogram, which helps them rule out heart attacks, they also use imaging techniques like echocardiogram, that will show abnormalities in the left ventricle.

Fortunately, it is temporary. The condition is typically managed with medications aimed at reducing the strain on the heart and minimizing the risk of complications. These medications can include:

• Diuretics (to reduce fluid buildup)
• Beta blockers (to slow heart rate and lower blood pressure)
• Blood thinners (to prevent blood clots)

Can You Prevent Broken Heart Syndrome?

While most people recover fully, approximately one in ten patients may experience a recurrence of broken heart syndrome. Additionally, some individuals may have persistent symptoms or lasting changes to the shape of their heart, potentially requiring long-term medication.

Once a person has fully recovered from broken heart syndrome, it is advisable to focus on managing stress levels, adopting a healthy diet, and maintaining regular physical activity to help prevent future episodes.

Misleading signs are often worse than no signs, you may be working on the symptoms when the disease is already doing damage to your body. When something goes wrong in our body, most of us can catch onto it. However, we almost always tackle the most obvious issue, not knowing there could be something worse going on.

A similar issue happens to a UK-based woman, named, Loise who was suffering with high blood pressure and dismissed it as a symptom of menopause. Soon she found out that it was in fact not menopause that she was going through, rather she had been battling kidney cancer and did not know about it.

Cancer is the leading cause of death worldwide with nearly 10 million deaths in 2020. Cancer is a generic term for many different diseases that affect parts of one's body, according to the World Health Organization. Kidney cancer is the sixth most common cancer in UK adults and 14th most common cancer worldwide. According to Cancer Research UK, the average number of cases reported for kidney cancer in 2017-19 UK was 13,834. It is also more common in the elderly, aged 80-84, and there has been a 92% rise in the incidence rates of kidney cancer since the 1990s.

Misleading Symptoms and Important Warnings

In the Kidney Cancer UK's TikTok page, Louise's highlights the critical importance of recognizing that not all symptoms in middle-aged women are solely due to hormonal changes. In her case, the elevated blood pressure was an indicator of an aggressive form of kidney cancer.

Often, kidney cancer doesn't manifest with clear and distinct symptoms, and it is frequently discovered incidentally during tests conducted for other health concerns. Louise emphasized the challenge of diagnosis, "Symptoms are unfortunately vague, especially for women, as it includes high blood pressure, night sweats, blood in your urine and flank pain. GPs often relate these to menopause symptoms." She strongly advises everyone to "regularly scan your body" and to pay attention to persistent discomfort. She urged, "How long have those niggling pains been there? Get them checked - always better to be safe than sorry!"

What To Expect After The Diagnosis?

Reflecting on her own diagnosis, Louise recounted having "high blood pressure but unseen blood" in her urine. She explained how her cancer was detected, "I was lucky routine bloods picked up an issue with my liver, prompting ultrasound."

Her treatment journey involved significant surgical interventions, "I have now had two major surgeries to remove cancer and my kidney within the last 15 months. I'm three weeks post open surgery and recovering well." The outcome of recent tests brought encouraging news, "The news that all the biopsies came back as not cancer has been amazing."

Currently, Louise is managing side effects from her immunotherapy treatment. Looking ahead, Louise remains realistic but hopeful "My cancer was the most aggressive at grade 4 so there will always be a high chance of it coming back, but medications and research is changing all the time and I have faith that the surveillance scans will help us nip anything untoward in the bud!"

Kidney Cancer Symptoms You Should Look Out For

While kidney cancer often progresses without noticeable symptoms, the NHS indicates that when they do appear, they can include:

• Blood in your pee
• A lump or swelling in your back, under your ribs, or in your neck
• Persistent pain between your ribs and waist
• Unexplained loss of appetite or weight loss
• Persistent fatigue or lack of energy
• A recurring high temperature
• Excessive sweating, particularly at night

Throughout the first week of April, the state of Kentucky witnessed flooding, due to heavy rains, specifically in the Franklin County. The reason being, it is located on the Kentucky River for over 200 years. While such natural disasters can cause distress in terms of physical safety, expert also reveals that such natural disasters could impact one's mental health too.

Natural disasters like Kentucky's recent flooding can have serious impacts on victim's mental health, reveals Christal Badour, associate professor of psychology at the University of Kentucky and a trauma recovery research.

As reported in Weku NPR, the UK psychologist explains that reactions to traumatic events typically fall into short-term and long-term symptoms. These include people feeling overwhelmed, anxiety, and difficulty communicating. While most people eventually recover without lasting effects, some may struggle for a longer duration.

These long-term issues include depression or post-traumatic stress disorder (PTSD). Badour also notes that people who already had a mental health difficulty before the natural disaster could also further feel isolated. Along with that, individuals with fewer financial resources could be at more risk of long-term problems.

Are These Long-term Symptoms Common?

According to a report from Clinical Psychology Review, 20 to 80% of people will experience long-term symptoms after a disaster. These rates could vary depending on the type of disaster one faces. PTSD symptoms often improve after the first year, however, depression and anxiety are more likely to linger.

What Do Other Experts Say?

There have been previous studies too that confirm the same. As per a 2024 study, titled Impact of Natural Disasters on Mental Health: Evidence and Implications, by Eamin Z Heanoy and Norman R Brown, notes: "Natural disasters are large-scale catastrophic events, and they are increasing in frequency and severity. Converging evidence indicates that the mental health consequences of disasters are extensive and are often associated with trauma and the disruption of personal and socioeconomic factors in people’s lives."

However, the study also notes that although most individuals who experience disaster-related traumatic events do not develop mental illnesses, some could experience adverse psychological effects of the disaster.

Another expert, Nomy Levy-Carric, MD, MPhil, writes for Mass General Brigham, which is an institute dedicated to serving the community and enhancing patient care, teaching, and research, notes that natural disaster can indeed leave a lasting impact on individuals, families, and often an entire community.

Levy Carrick notes: "A person’s reaction depends on many factors, including their past experiences, what is happening in their life at that moment, the nature of their exposure, and the support available to them as they rebuild. The sudden loss of control and uncertainty can be overwhelming, making it harder to cope in both the short and long term."

What Are The Types Of Natural Disasters?

• Hurricanes and tropical storms
• Earthquakes
• Tornadoes
• Wildfire
• Floods
• Blizzards and winter storms
• Drought and extreme heat
• Landslides and mudslides

The doctor notes the Psychological First Aid or PFA provides a structured way to support emotional recovery immediately after a disaster.

However, notes Badour, there is still a major gap in treatment. Most disaster relief services only last up to one year.

“After that year has passed, a lot of people feel like there's no one there to help them, especially if you're in a community that was already lacking in mental health support and resources,” she said.